Isometric Bicep Isometric ER

Isometric IR

SHOULDER – Isometrics

Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____

Hold: _____ Reps: _____ Frequency: _____

Isometric Extension Isometric Flexion

Isometric Abduction

SHOULDER – Isometrics

Hold: _____ Reps: _____ Frequency: _____ Hold: _____ Reps: _____ Frequency: _____

Hold: _____ Reps: _____ Frequency: _____

DB AbductionSets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Abduction Thumbs UpSets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

DB Front Raise

DB Full Can

DB Front Raise Thumbs Up

Sets: _____ Reps: _____ Wt: _____ Tempo: _____ Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Dumbbell Empty Can(step 1)

Dumbbell Empty Can(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Dumbbell Prone Extension(step 1)

Dumbbell Prone Extension(step 2)

Dumbbell Prone Horizontal Abduction (step 1)

Dumbbell Prone Horizontal Abduction (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Dumbbell Prone Horizontal Abduction w/ ER (step 1)

Dumbbell Prone Horizontal Abduction w/ ER (step 2)

Dumbbell Prone Scaption(step 1)

Dumbbell Prone Scaption(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Dumbbell Prone Row w/ ER(step 1)

Dumbbell Prone Row w/ ER(step 2)

Dumbbell Side-lying ER(step 1)

Dumbbell Side-lying ER(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Side-lying ER w/ Deceleration (step 1)

Side-lying ER w/ Deceleration (step 2)

Side-lying ER w/ Deceleration (step 3)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Dumbbell Short Arc Press (step 1)

Dumbbell Short Arc Press (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

DB Bent Over Short Lever Raise (step 1)

DB Bent Over Short Lever Raise (step 2)Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

DB Bent Over Raise (step 1)Sets: _____ Reps: _____ Wt: _____ Tempo: _____

DB Bent Over Raise (step 2)

Tubing ER (step 1) Tubing ER (step 2)

Tubing IR (step 1) Tubing IR (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

90/90 ER (step 1) 90/90 ER (step 2)

90/90 IR (step 1) 90/90 IR (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing ER Oscillations (step 1)

Tubing ER Oscillations (step 2)

Tubing IR Oscillations (step 1)

Tubing IR Oscillations (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing Row w/ ER(step 1)

Tubing Row w/ ER(step 2)

Tubing Row w/ ER(step 3)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing Standing Horizontal

Abduction (step 1)

Tubing Standing Horizontal

Abduction (step 2)

Reverse 90/90s(step 1)

Reverse 90/90s(step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing PNF (step 1)

Tubing PNF (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing Bent Over Horizontal Abduction (step

1)

Tubing Bent Over Horizontal Abduction (step

2)

Tubing Bent Over Shoulder Extension (step 1)

Tubing Bent Over Shoulder Extension (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Tubing 1-Arm Low Rows (step 1)

Tubing 1-Arm Low Rows (step 2)

Sets: _____ Reps: _____ Wt: _____ Tempo: _____

SHOULDER – Rotator Cuff

Weight Shift(side-to-side)

Wall Push Up(step 1)

Wall Push Up(step 2)

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Push Up Plus (step 1)

Push Up Plus (step 2)

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Push Up(step 1)

Push Up(step 2)

Push Up w/ Rotation

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

Seated Press UpSets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Ball Push UpKneeling

Ball Push UpSingle Leg

Ball Push UpHands on Ball (step 1)

Ball Push UpHands on Ball (step 2)

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Ball Push UpUnder Knees (step 1)

Ball Push UpUnder Knees (step 2)

Ball Push Up1 Foot on Ball

Ball Push Up2 Feet on Ball

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Shoulder Step Up(step 1)

Shoulder Step Up(step 2)

Shoulder Step Up(step 3)

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

Box Step-upsSide (step 1)

Box Step-upsSide (step 2)

Box Cross-Over

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

MB Push Up(step 1)

MB Push Up(Step 2)

MB Push Up Plus(step 1)

MB Push Up Plus(step 2)

Sets: _____ Reps: _____ Tempo: _____

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain

MB Roll-Over (step 1)

MB Roll-Over (step 2)

MB Roll-Over (step 3)

Sets: _____ Reps: _____ Tempo: _____

SHOULDER – Closed Kinetic Chain